How can diet help lower high blood pressure? While there are many dietary restrictions for hypertension, it doesn't mean you can't eat anything. For example, patients with high blood pressure can eat egg whites. Next, let's take a detailed look at which foods high blood pressure patients can actually eat.
How to Lower High Blood Pressure
Egg whites. Patients with high blood pressure can eat boiled eggs in moderation, but no more than two per day. Fried eggs are not suitable for them because high-temperature heating can cause protein denaturation, and they also contain excessive oil. It should be noted that patients should not blindly supplement with egg whites, as eating too many eggs can raise cholesterol, which is harmful to the body; nor should they stop taking medication without consulting a doctor, so as not to affect their condition.
Orange juice. The active ingredient in orange juice is hesperidin, which is also abundant in tea, fruits, soybeans, and cocoa, and has various health benefits. In addition to hesperidin, oranges are rich in antioxidants like vitamin C, which helps slow the damage of free radicals to blood vessels; the abundant potassium is also particularly helpful for lowering blood pressure.
Black tea. It should be noted that drinking tea in the morning must be after breakfast, because tea contains caffeine, and drinking on an empty stomach can lead to excessive absorption of caffeine by the stomach and intestines, causing discomfort symptoms such as palpitations and frequent urination. In addition, people with neurasthenia are susceptible to the effects of alkaloids and should not drink too much black tea.
Purple sweet potato. Fried french fries or chips are unhealthy because many nutrients are destroyed during the high-temperature frying process. Rui Lili reminds that although purple sweet potatoes are good, they lack protein and fat, so they should be eaten with vegetables, fruits, and protein-rich foods. Moreover, the best way to eat purple sweet potatoes is to boil them with the skin on; try not to bake them in a microwave oven, as the high temperature will destroy the active substances. In addition, the skin of purple sweet potatoes with black spots cannot be eaten as it can cause poisoning.
Seaweed. Because seaweed contains bioactive peptides, a key component that helps lower blood pressure, its effect is similar to common antihypertensive drugs. Seaweed foods mainly include: wakame, kelp, and nori. In addition, milk also contains a large amount of bioactive peptides. Rui Lili suggests that patients with high blood pressure can use kelp to stew tofu, which has an auxiliary effect on lowering blood pressure. She also reminds that because seaweed has a high salt content, it should not be eaten too much, preferably no more than twice a week.
Chili peppers. How many chili peppers to eat daily to "stay away from a cardiologist" is still a question that needs further research. Rui Lili reminds that capsaicin can promote stomach peristalsis, blood flow, and mucus secretion, and has an irritating effect on the stomach, so people with gastritis and gastric ulcers are not suitable for eating too many chili peppers.
Kiwi. Eating three kiwis a day has a better blood pressure-lowering effect than eating one apple a day. Experts, including Dr. Suzanne Steinbaum, a preventive cardiologist in New York, unanimously agree that kiwi should be included in the "five servings of fruits and vegetables a day" diet that is beneficial for heart health.
Alcohol-free red wine. The alcohol in regular red wine can interfere with its blood pressure-lowering effects, so only drinking alcohol-free wine with an alcohol content of no more than 0.5% can have a certain blood pressure-lowering effect.
Methods to Lower Blood Pressure
Low-salt diet. One of the main reasons people are susceptible to high blood pressure is eating too salty and not controlling their daily diet well. Studies have shown that a high-sodium diet can lead to high blood pressure. Therefore, patients with high blood pressure need to control their salt intake, with a daily intake of no more than 6 grams.
Appropriate stress relief. Whether for healthy people or patients with high blood pressure, psychological stress will undoubtedly affect blood pressure stability. Therefore, patients need to actively relieve their mental burden in daily life. Multiple studies have shown that meditation, psychotherapy, and muscle relaxation can effectively lower blood pressure. In addition, a study found that listening to relaxing music for 30 minutes a day can lower blood pressure.
Drink alcohol in moderation. Some patients with high blood pressure continue to drink excessively after being diagnosed, which can worsen the condition. Experts recommend that for healthy people, the daily alcohol intake should not exceed one drink for women and two drinks for men. Studies have shown that when long-term heavy drinkers limit their alcohol intake, their blood pressure levels significantly decrease.
5 minutes of lightly tapping with your palm. Spend 5 minutes a day lightly tapping on someone you like, including your pets, which can lower your blood pressure and reduce your anxiety. This can reduce your troubles in life, and all of this can ensure your blood pressure remains safe.
2-3 cloves of garlic. Eating 2-3 cloves of garlic a day is a simple way to lower blood pressure. Garlic is rich in nutrients, containing vitamins B1 and C, as well as components such as phosphorus, potassium, iodine, and iron. Taking garlic persistently can help abnormal blood lipids and blood pressure return to normal. Crush the garlic cloves with the back of a knife on a cutting board and take them with warm water. This method is simple and solves the problem of garlic's spicy taste.
Patients with high blood pressure can often eat these foods.